How to Use Your Glutes while Running

[@kristenpolla3866]

I didn't know running with your gluteus was such an important thing. I came across this vid by accident and so glad I did. I've been practicing for a couple of weeks now and I had a 10km race yesterday and I ran the strongest I've ever run. As soon as I felt my calves getting tight, sore or tired, I tucked my tailbone, powered from my bum and lifted my lower abs and it worked! Thanks for the great vid!!!

[@bushidofreakz]

Why do you think humans have evolved such big bums? Compare to our primate cousins. Because running. So, instead of using your calves to first store and release energy, you should have put your bums as the first and foremost powerhouse. Good luck with your run.

[@JustDontMove111]

@@bushidofreakz it was 12 months ago dude lol

[@bushidofreakz]

@@JustDontMove111 so your point is? What i said still relevant, besides, it was 2 weeks ago. Lol

[@justingallant8558]

And now it's two years later yet is still completely relevant! Hahaha see you guys in another couple years lol

[@henryyu4694]

@@justingallant8558 HAHAHAHAH

[@lcrazyjeff]

my left ear learned something new today! :D

[@Thezedword12]

Jeffrey Restrepo thank god! I was so stresses my phobe was broken

[@projetchalet]

"fill right" is an audio option you can use to make it stereo. Thanks for the tips - I know someone who dose the exact same thing (angle).

[@yancheung8424]

swap the head phone and listen again, otherwise your running form will be unbalance.

[@nznige]

lol yeah i was like are my headphones broken

[@thedownwarddoug6642]

Too good.

[@danielrafuls3990]

One technique that works really well for me is by consciously thrusting my hips forward while running. I feel a noticeable engagement of my glutes and increase in power. Thanks for the tips!

[@SiFuJasper]

It definitely works! When thrusting your hips forward while running, you are engaging the elastic response in your hip flexors, assisting in the lifting of your knee during the next stride. This way, muscle contraction does not have to be 100% of your knee lift. Getting a biomechanical assist from the elastic response of your hip flexors allows for longer running at faster pace. This is very similar to the way a discus or javelin thrower uses the elastic response in the pec-shoulder connection (discus and javelin are "slung", not thrown). Also, chance of injury is increased the longer your foot impacts the ground. By engaging your hips to drive force into the ground, your foot impacts in a much shorter period, like a stone skipping on water (a visualization I use with clients). Plus, the more force you can apply from your hips, the more you "bound" like a gazelle, maintaining a longer more fluid stride without overstriding. Elastic response assist, less chance of injury, light bounding strides - all good! Go hips! Happy running!

[@2012XF3]

Running isnt a porn thrust exercise..

[@SiFuJasper]

Really? You're going there? Driving with your hips is advice from Michael Johnson. Way to keep it classy.

[@etagged]

Jasper Silvas Well, they are comparable movement patterns.

[@andreafreely9308]

I don't see how thrusting the hips forward would help activate the glutes... can you explain?

[@andymanley4854]

These few tips and drills have turned my running around. I heel strike, heavily and if I force my weight forward I get shin splints but after watching this I'm actually starting to look like a runner! Weight coming forward to a mid foot strike and for the first time in years my running feels fluid. Thank you :)

[@lemon1653]

Thanks for this comment. I was starting to feel like there was no hope for my running form, but to hear that you had similar problems and it improved gives me hope!

[@FlaminalLow]

Congrats! It never comes easy. Just make sure you transition slowly into the mid foot striking.

[@HummusPizza]

i watched this before my run today and it seriously changed my life. you don't realize how much the abs support the spine from the front until you start using your glutes to support it from the back. how fast you can safely move with your legs depends on how fatigued your core is, and my complete obliviousness to this throughout my entire life would explain a lot of my lower back, shin and foot pains. how do people go through life not knowing how to walk properly?

[@Sawizzard]

Hey! Just wanted to say thanks. Thank you so much for the time and effort you and Sage put into creating all of your vids. I feel like you two are the most open and honest coaches on the web.

[@Alpinefolk]

Thanks Sandi. I've struggled with calf strains for the last few years. After my most recent injury I got some advice to focus on my glutes and I'm now running further and easier than I ever have in the past. (still not at ultra distances yet but getting very close).

[@YanksSatrianiJaws]

I've had the same calf problems for years...(bilateral soleus, mainly)....I've incorporated some other things recently that have helped the calf/soleus muscles a lot, but definitely one of the issues is my glutes not firing

[@FlaminalLow]

This is actually one of the hardest things to feel for when running. Doing it properly will encrease your running efficiency notably. Awesome explanation!

[@cocoablini]

Run like you are holding a credit card between your cheeks...and don't let it swipe or your knees get charged

[@AnthonyDavis1337]

This is genius.

[@nickkestler4848]

I only carry cash. Tried this with $23.75 and the technique still worked. Thank you.

[@cocoablini]

You can drop it if its a gold coin

[@merryploeg6422]

Most underrated comment on youtube.

[@ksactress]

Hahah!!!!

[@CassieDePecol]

This just saved me $500 worth of physical therapy sessions. This was going to be next after jumping. Currently working on glute/hip strengthening exercises after a bad bout of ITB Syndrome due to improper form from running. Thank you!!

[@johnfowlertrailrunning]

Heh there you two! Sandy, this video has helped change my running enormously! I've been learning the Pose method over the last 2.5 years but still knew that I was missing something and wasn't getting the improvements I expected. I revisited this video about 6 weeks ago and the last section at 3:54 really struck a note with me and I started practicing that exercise in order to recruit my glutes and hamstrings. The change has been remarkable and I'm already moving up from the middle of the field and yesterday finished in the top 20% completing a trail half with 2200 feet of ascent and lots of mud in 2hrs 10m. The new strength and endurance I'm tapping into now is so inspiring for me that I've just signed up for a series of trail races this Winter. Enough of my ramblings! Thanks again to both of you, I love watching your videos and watched loads of Sage's UTMB coverage live. All the best with your training and aspirations too! John

[@trailmomma]

Hip dropper right here! Thanks for the tips. And um, that back drop is amazing!

[@jasongingerich5532]

Boulder, CO. amazing place

[@deann86]

I just learned today from my pt I am a hip dropper as well.

[@lemon1653]

Wait WHAT? I'm supposed to be using my butt muscles?! I never feel them when I run, or anytime for that matter. Now I know what my problem is...

[@50Something]

I just learned this a few weeks ago and my injuries are down and my speed is up!

[@richardhislop-harvestthena4882]

Thanks for these vids couch Sandi! Overcoming the previous IT band pain that knocked me out! Thanks to your videos and advice no IT band pain yet in my week 3 of HigherRunner Couch to 5k plan!

[@TheFODRunner]

Brilliant video, my knees rub together sometimes after I go out for a run after sitting in an office all day so this is really useful 👍 thank you!

[@woody-_-1193]

Love how you explain everything in a very simple way that runners from all different levels can understand :) you rock!! very helpful information.

[@stevocanuck]

this is so helpful thanks sandi. I ran two miles yesterday for the first time since jan 28th (3 week lower leg injury) and really made sure i ran with my glutes. this was something i never really focused on a whole lot in the past but i notice such a difference especially the impact on my lower legs.

[@emeshe7826]

Thank you, this was very helpful. I ran for years not knowing why I couldn't run faster. Now I have better time results with lower HRs.

[@ronblume3071]

The backdrop highlights one of the reasons we run but the advice was most eloquently presented, easy to understand and most importantly, very valuable. I do strengthen and engage my glutes but I will be much more mindful of it now, certainly toward the end of my long runs, as a result of your tuition. Thanks 👏👏👏

[@UbayLanas]

I gained an insight into your tips when it comes to using our glutes while running. Thank you .

[@chickfinnegan8969]

As a novice runner, this, and Sage's channel has been invaluable.

[@amyvolpatti7862]

Coming back to say I tried this today and it was a huge help. This video made a lot of sense.

[@Nathan-vv4uj]

All glute runner here. I don’t feel any pain except for the pain in my keester. When I really turn up the tempo I call it my blaster mode and I rip one just to turn on the jets! Donkey run 2021!!!! Seriously been working on this though. Great content!!!

[@dhruvhnk6860]

Thanks for covering this. I will do some curtsy squats and some side running . Running backwards is great for waking up the hamstrings.

[@MrCurrybomb]

Not a runner, but doing loads of strength and walking/hiking - and these tips are definitely good! Thank you.

[@TheAtl0001]

1) Do Glutes exercises (squats, lunges, glutes/hip bridges etc.) 2) when running mind-muscle connection.

[@jon.e]

Best running form channel on youtube! Subscribing after only two videos. Thank you!

[@sonja4164]

Would you consider doing a video series on running for beginners (how to get started, how to build up to running nonstop, shoes, etc, how to take care og the body after a run)? I think that would be great. I've always hating running (or so I thought). The only time I really did it was for basketball training in high school. But yrs later I've developed an interest. I go for 5 mile walking in the woods by my house a few times per week, and I was inspired to walk/jog one day, just to see how I'd feel. I actually enjoyed the challenge, and I'm interested in building up my endurance.

[@benjanson7484]

So true, due to repetitive injury’s I went n had a running analysis and was found to have severe hip drop( like double what was shown in this video ), I was given one legged squats with a ball against the wall using your glutes to push the ball into the wall, after just 3 reps my glutes were absolutely burning and cramping.i could not believe how weak my glutes were and I had absolutely no idea nor did I even know you are meant to use them while running .

[@darthvollmer]

good info; also was kewl to see that deer munching on the field behind your left shoulder around 2:45.

[@robertedwards4401]

The symptoms for not using your glutes is everything I’m experiencing rn lol. Thank you for the video!

[@AnisQiz]

thanks, i watched this because i injured my groin muscle. My friend asked if I was running from my hips or my glutes and I was like, eh? Didn't know the difference. Hoping changing my form to running from glutes prevents future injury.

[@billrollinson3277]

Thank you Sandi! I've been battling achilles issues for months and the same day you posted this video my PT told me I'm not activating my glutes when I run (and they're weak) which is causing my calves to compensate and in turn causing my achilles issues. I'd still like to see a video on your achilles recovery. Thanks again.

[@TheSilgit]

I second that, my my achilles are sore and little tips could be usefull.

[@jblazenum247]

Thank you, great vid for glute activation while running!

[@robertlancaster5213]

Thank you for this. This is very helpful I'm guilty of all of the above. Tight hamstrings, IT issues etc...Will do these starting today.

[@Kim-hv9xh]

Very informative. And very nice nature..

[@ronnielane6903]

Just thinking about activating my glutes and concentrating on my form reduced my vertical oscillation by 0.5%. I just got back from my best run ever. Thanks for the advice!

[@ronmorey3475]

Great info. Thank you!

[@katrina.9443]

Thanks for sharing your knowledge. You’re doing a great job!

[@timeless_realm]

I have very weak glutes, this video, as well as all of your videos are very helpful! Thank you!

[@fuscia13]

3:00 grazing elk in the background 😍

[@i9avici7a5]

This was really helpful thank you

[@travisreed5965]

Thanx for the informative video and this so makes sense to me. I appreciate the active strides as a warm up and brings in the muscle memory factor. Well Done!! Cheers

[@Maxyshadow]

Running Wild are always the easiest Running tips to use. Thanks again!

[@ultrarunneradam]

such a good video - my it band has suffered this year and this will sure strengthen my running - top job!

[@Acenis]

Where is this place? Looks incredible for runners.

[@themanfromearth76]

most informative podiatry video ive seen so far. scenery helps too. i have the smallest glutes even though i run alot. i think its because of my flat feet.

[@dragonchr15]

Low bar squat and deadlift.

[@themanfromearth76]

@@dragonchr15 thanks. Didn't know about low bar squats. Will try it out.

[@Opi395]

My question is do people keep their glutes engaged the entire gait cycle or just the opposing glute for the opposing leg when you are pulling it forward in addition to your lower ab area (so left leg is going back, you then activate left glute as right leg comes forward while using lower right abs in addition to left glute).

[@SteveTjiang]

Great video. For myself, I found that strengthening and activating my transverse abdominals helps me activate my glutes. My PT definitely tells me that you need strength in the deep abs for your hips muscles/glutes to work with.

[@gustavo.fss.rodrigues]

Great vídeo and beautiful place!

[@JasonMyers14]

I know Sage has a podcast, but do you have your own? You should think about starting a podcast catered to new runners, your technical breakdown of running is amazing and would be great for people just starting off. Keep up the great work!

[@trevorpremack4078]

Thanks for the tips!

[@ryanwerner5727]

Great video Sandi! Thanks for the advice.

[@gazza2933]

Thanks Sandi. 👍 🇺🇸 🇬🇧

[@elnora2717]

Excellent! Just what I needed to hear.

[@KFN_VII]

I'll probably never visit that place but where is this filmed? It looks beautiful.

[@soletosoulfitness8831]

Looks like Boulder CO

[@kreed1004]

could be any place in Colorado really

[@noanyabizniz4333]

@@kreed1004 Most likely a boulder.

[@maximuz7375]

Thanks for Sharing Sandi

[@footforwardsports5062]

Love your vids Running Wild! Keep it up!!!

[@runwiththerunners8152]

This has been really helpful. I am taking part in my first half marathon in England in a week. Thank you I watch all your postings so don't give up. Can you do one on IT Band Syndrome, I have been suffering! Thanks Jon.

[@masollat]

Excellent content and advice - thanks. On a technical note, to fix the audio-in-one-channel only problem, consider editing/doing your post-production in something like premiere pro, and using it's "fill right with left" channel filter. Keep the great vids and advice coming!

[@leonardob.4307]

Wow, wish I had seen this video earlier. This is so helpful, thank you for sharing!

[@xplicit_tm3755]

Great video Sandi

[@move_to_heal]

Thank you so much for these tips. I see clearly what I was doing wrong.

[@idbbb]

Very helpful and I’m definitely gonna try it :)

[@arnelsc]

Awesome. Thanks for the breakdown.

[@vantage4524]

great advise!

[@magicmonk]

Hi! I'm getting into running and really enjoying your videos. Thanks!

[@101ThingsVita]

Awesome insightful video!

[@korycavanagh]

Great video. Thank you

[@veganfortheanimals6994]

I see Sage's shadow at 3:18 ;)

[@2chill2]

You can tell it is Sage from the shadow?

[@chapchappington2475]

Creepy.

[@Vhusi0003]

This is an awesome video.. very useful and will help me in the next run.. think about investing on a tripod to make the videos still.. but I love it...

[@KarenReep]

Thanks!!! I try to activate mine all day long. Great video! I bet Sage loved filming this one, lol!😊

[@stluciestrength]

Excellent & timely. I've regressed. Some hip mobility issues but definitely not using my glutes when running. Too much scissor kicking or if I do bend my knees very little forward movement, almost like I'm running in place! 12:00 - 13:00 mile! Any suggestions? Thanks.

[@faRahGT]

Thanks! I literally feel like my glutes are dead numb, and my knees are caved and hit each other every step.

[@qqryqq123]

where are you guys filming these videos (just general area/state of US)...? The mountains in the background look really amazing...

[@dcutl]

The scenery is awesome.

[@opioid01]

You know, the foreground is gorgeous too!

[@underthestarsoverthemoon4259]

When I ran today I was thinking about my glutes and I think I was activating them because I would almost flex them while running and I noticed hat way kept me staying straight like she shows.

[@thankyoujesus2836]

can squatting a few rounds before the run help activate the glutes?

[@falldown7xstandup8x83]

glutify your run!

[@EliteMBer]

the deer in the background, gotta love boulder

[@simpleman7203]

I run on my toes to activate my calves, now my running technique will look even more weird. Nice

[@knutbk]

Love the fact there's a deer learning how to activate their glutes in the background as well.

[@kerynklein5605]

Thanks for this vid. I know my knees sometimes knock together so I'll give your tips a try. Great, thanks

[@igniteflow]

This was great, thanks!

[@michaeldooley5331]

Hip drop (hip lateral tilt) is quadratus lumborum. Your glute medius opposite side will fire harder with a hip lateral tilt also.

[@Opi395]

I had this problem after recovering from a marathon. It is usually what you said but it can also be caused by a tight quad or hamstring. Even the rib cage being asymmetrical can cause it.

[@antsee1873]

Great video. This glute activation focus has been the most beneficial thing ive tried for improving my running form and technique. This girl is absolutely beautiful too might i add.

[@mmoloni3221]

Engage glutes, constantly? Or pulsing action or when the leg is up or down or when, please, thanks

[@johnlauer4389]

Sandy Thank You!! I was hoping one of you two would do a video on this. I have a bad Hamstring strain currently and unfortunately Im not running right now because of it :( .... I know that it has to do with weak glutes. I have been doing some exercises but the ones you show are better and for a specific purpose. Thank you. Good luck to Sage at UTMB!!!

[@megiMove]

Hamstring gets tight, calves and hip flexor in my left leg. It was so bad i also got it band issues. 😅😅 i activate the glutes before i run, but half way in it starts again. Old patterns and the glute shots off

[@jared7586]

Great video !!!!!

[@johnfowlertrailrunning]

Thanks Sandi, very informative!

[@deann86]

I run like Ginger Rodgers walks. Ba boom ba boom with the hips.

[@Kah0ona]

Bit off topic, but... that scenery!!! we don't have those so wild here in the netherlands..

[@joshuawedel5123]

Keep it up Sandi!!

[@emersonfans]

inspiring tips. i cant wait to tryvit out ib yy next run

[@faith]

My only problem is my calves, they always get heavy and tired fast (no pain). Is it because of the weak glutes/no activation?

[@Micro776]

Now my runs are effortless thanks

[@vacationmode6286]

Do you use a recovery shoe

[@dr.daronlewis3607]

From a chiropractor, great information. Well presented and helpful exercises to improve form.

[@MisHitTennis]

Agility Chiropractic lol you guys are phonies

[@218maryland]

@@MisHitTennis But we're doctors! lol

[@CR4WLFC]

Everytime i ran a couple of miles the outsides of my knees would hurt so taking the tips from this video I was really mindful about trusting the hips forward and activating my glutes during my last run, however now really have soar calves. No sharp pain just soarnes. Should I be worried?